3. Hitting
4. Balance
5. Ariel
Warm Ups:
1. 2 minutes jogging at a gentle speed.
Static stretches starting from the neck and upper body.
Play netball with a tennis ball or just throwing to each other.
2. 2 minutes jogging at a gentle speed.
Dynamic stretches for 10 meters then jog back to starting point.
Sprints being called by someone else.
3. 2 minute jog on a treadmill
Static stretches throughout body starting at the head.
Sessions:
1. Weight Training
a) Squat thrust- thirty seconds, one-leg squat (left leg)- 10 reps, T press up- 30 seconds, one-leg squat (right leg)-10 reps, Bicycles- 30 seconds, jumping lunge- 30 seconds. Repeat this 3 times and rest for 60 seconds between each. (3)
b) Inch worm- 30 seconds, Bicycles- 30 seconds, one-leg offset touch- 10 reps each leg, glute bridge with leg raise- 20 reps alternating sides each rep, dorsal raise with shoulder rotation- 10 reps, side bridge- 10 reps each side, plank- 1minute. Repeat this twice and rest for 60 seconds between each. (4)
c) Clock lunge- 2 reps(one rep is 10 lunges), press ups- 10reps, lower body rotation- 10 reps alternating sides on each rep, prisoner squat- 10 reps, squat thrust-30 seconds, glute bridge with leg raise- 10 reps alternating. Repeat this 3 times and have a 60 second rest period between each. (5)
2. Sprint Training
a)
30 meters of parachute run- repeat six times,
30 meters sprint- repeat six times,
Rest period- 1 minute- work to rest ratio= 2:1
30 meters of viper run- do with a partner and repeat six times
30 meters sprint- repeat six times,
Rest for 1 and a half minutes- work to rest ratio= 2:1.5
standing jump- 15 reps.
3. Agility
a) cones in a line 3 meters apart, 2 cones forward one cone back (must back pedal) touch a stick down on each cone imitating a tackle.
b) Put the cones in two lines about meters apart and then reach to each cone with a stick to imitate an interception or a tackle. It is important to keep feet side on but chest up and keep low. Do not arc back. Do 6 times. Repeat that 4 times.
c) place a ladder on the floor and a cone 6 meters ahead of the end of the ladder for me to sprint to. Do different movements up the ladder like; two feet in each, one foot in each, two feet in one two the side and then repeat the last one slower and hold the one foot outside to improve and test balance.
Cool Downs:
1. Start at a fast speed and slow down to a walk- for 3 minutes, static stretches starting from neck and upper body, gentle jog to shake off the stretches.
2. Start at a fast speed and slow down to a walk- for 3 minutes, dynamic stretches across 10 meters and after each stretch jog back to the starting point, followed by a gentle jog to shake off the stretches.